What Was Your Work Out Today?

I recently started doing workouts from a book called Bodyweight Strength Training. Today's list of exercises were:

Sumo Squat, Lunge to Pause, Squat Jump, Shoulder Rotation, Push-Up, Lying Flyer, Bird Dog, Bracer, Hip Crossover and Cobra

Quick 1.5miles down to the gym.
20mins of stretching the legs (dynamic and static)
30min tabata
45 min total body conditioning
45min PT - first time we've done PT inside in the gym and she was having far too much fun having equipment to torture me with. Did some intervals on the rower, done step ups and push ups on a step. Russian twist slams and squat jumps and battle rope slams, punching and sprints. Finished off with another stretch. I was drenched in sweat and exhausted by the end.
Good job it's time to rest until the run to bootcamp tomorrow.

10 minute cycle 3 sets chest incline 3 sets low 3 sets low 3 sets pulley 3 sets chest press 3 sets shoulder press 3 sets ab crunch 5 sets squats 3 sets leg extension 3 sets leg curl 3 sets leg press 3 sets bicep curl 5 sets dead lift 3 sets lat pulldown

Circuit training dumbbells battle ropes kettle bells skier medicine ball

Dumbbell overheard press
Lateral pulldown
Incline dumbbell press
Kinesis Seated row
Kinesis chest press
Dumbbell curls
Cable tricep pushdowns

Slippy, slidy 2mile run to bootcamp
1hr bootcamp bit cold this morning.
Going to be stretching and rolling a couple of times during the day but otherwise 24hrs of rest before tomorrow's 15miles

Deadlifts
Leg press
Leg curl
Calf raises
Weighted sit-ups

I had a very good row on very flat water this morning. 90min in an 8 with rowers who are far more advanced than I am (one of whom has been rowing for at least 20 years). I didn't log it on my Garmin, but according to a very rough plot I just did, we rowed well over 12,000m.

We did a ton of rate drills, I personally worked on handle height during the recovery. We also did a really chaotic pick drill which I think my coach though I would not hate (which is a fair assumption), but I thought it was really fun because it was so comical. I also learned that I can't actually control my oar very well with over a 22 (most of our dills involved four intervals from 18 to 26).

My public service announcement for the week. If you're going to go out on a dock with your sweetheart(s) make a large heart out of 20+ glow sticks, and then scatter 10 roses worth of rose petals, at least clean the glow sticks up after you're done. It won't look cute the next morning when geese have pooped all over it (at first I thought it was redish-pink goose poop and was a bit worried), glow sticks are slippery, and no one likes a litterer (especially when the litter likely to enter the watershed very quickly).

Cleaning the house! Small house but pretty dirty 😜

I've been super-sick lately. Todays exercise (the first in well over a week) was a 2 mile walk. And it was glorious - but now I'm really tired (because I'm not quite over whatever devil's flu I had).

Lovely 7.5 miles this morning, perfect weather at 35F, no breeze & got to watch the sunrise. Also randomly ended up catching up to a guy running about 25m ahead of me, we got to chatting. I had forgotten how enjoyable a run can be with other folks! Time to get back running with my group again.

My "speed interval" day today or Hell Mondays, whichever you like to name it. 12 times 90 seconds on as hard as I can go, 60 second active recovery on the Air Dyne Pro. I hate the onboard monitor for the AD Pro as it doesn't track the interval part separate from the rest part (like the Concept 2 rower does), so all you can gauge progress by is total calories burned or average MPH, average Watts. I did improve slightly over last week. Around 10 (I think) more calories burned (around 470 calories for the half hour total). 10 minute cool down after.

Back is slowly healing. Feel like I could row easy now but I'm taking it easy as I have that cross country move in four weeks, so if I row before then, it will likely be really easy stuff. The back is more of a slightly uncomfortable afterthought now but I'm not risking injury before the move by brutal rowing sessions.

Will also do around 200 pushups today (I do them around every hour as a planned work break, 20 at a time) and around 150 weighted squats (not heavy at all, around 40 lbs). Overhead presses are on hold. Don't need the added stress on my back, even though I normally used a fairly light weight for that.

13 miles / 37:21 / 477 calories

Not bad after a weekend of doing 23 and 20 hour fasts.